If you're looking to add more greens to your diet, escarole is a great option. Not only is it delicious, but it's also packed with nutrients. In fact, 100 grams of cooked escarole with fat added in cooking contains 69 calories. Let's dive further into the nutritional benefits of this leafy green.

Cooked escarole is a good source of fiber, vitamins, and minerals. One hundred grams of cooked escarole contains 4.9 grams of fiber, 176% of the recommended daily intake (RDI) of Vitamin K, and 5% of the RDI of calcium. It also contains iron, potassium, and magnesium.

In this article, we'll explore some delicious ways to prepare escarole, its health benefits, and its potential for weight loss and heart health.

What is Escarole?

Escarole is a leafy green vegetable that belongs to the chicory family. It has a slightly bitter taste and is often used in salads and soups. It's also known as broad-leaved endive, Batavian endive, or scarole. Escarole is high in antioxidants, which can help to reduce inflammation in the body. It also contains a variety of phytochemicals that can help to support overall health. This versatile green is easy to find in most grocery stores and can be used in a variety of recipes.

Nutritional Value of Cooked Escarole

Cooked escarole is a great source of nutrients, including fiber, vitamins, and minerals. One hundred grams of cooked escarole contains 69 calories, 4.9 grams of fiber, 176% of the RDI of Vitamin K, and 5% of the RDI of calcium. It also contains iron, potassium, and magnesium. Escarole is a low-calorie food that can help you meet your daily nutritional needs without overloading on calories. It's also a good source of hydration, as it contains a high percentage of water.

Calorie Count of Cooked Escarole

One hundred grams of cooked escarole with fat added in cooking contains 69 calories. This makes it a great choice for those who are watching their calorie intake.

How to Prepare Escarole

Escarole is a versatile green that can be used in a variety of recipes. Here are some tips for preparing escarole:

• Wash the escarole thoroughly, then dry it with a paper towel or salad spinner.
• Remove any yellow leaves or tough stems.
• Chop the escarole into bite-sized pieces or leave it whole, depending on the recipe.
• Escarole can be cooked in a variety of ways, including sautéed, steamed, or boiled.

Escarole is a great addition to soups, stews, and salads. It pairs well with a variety of flavors, including garlic, lemon, and cheese.

Escarole Recipes

If you're looking for some delicious escarole recipes, here are a few to try:

• Escarole and White Bean Soup
• Sautéed Escarole with Garlic, Lemon, and Red Pepper Flakes
• Escarole Salad with Pears, Walnuts, and Blue Cheese

Escarole is a flavorful and nutritious addition to any meal.

Health Benefits of Escarole

Escarole is a nutrient-dense green that offers a variety of health benefits. Here are some of the most notable benefits:

• May help to reduce inflammation in the body, thanks to its high antioxidant content.
• May help to support bone health, due to its high Vitamin K content.
• May help to improve digestion and reduce constipation, due to its high fiber content.

Adding escarole to your diet is a simple and tasty way to support overall health and wellness.

Escarole as a Source of Fiber

Escarole is a good source of dietary fiber, which can help to support digestion and reduce constipation. One hundred grams of cooked escarole contains 4.9 grams of fiber, which is approximately 16% of the RDI for adults. Fiber is an important nutrient that can help to regulate blood sugar levels, lower cholesterol, and promote feelings of fullness and satiety. Adding escarole to your diet is an easy way to increase your fiber intake and support overall digestive health.

Escarole as a Source of Vitamin K

Escarole is a good source of Vitamin K, which is essential for bone health and blood clotting. One hundred grams of cooked escarole contains 176% of the RDI for adults. Vitamin K is also important for heart health, as it helps to regulate calcium in the arteries and prevent calcification. Adding escarole to your diet is a simple and delicious way to support overall health and wellness.

Escarole and Weight Loss

Escarole is a good food to include in a weight loss diet, as it is low in calories, high in fiber, and has a high water content. This means that it can help you feel full and satisfied without overloading on calories. Escarole is also versatile and can be used in a variety of recipes, which can help to keep meals interesting and satisfying. If you're looking to lose weight, incorporating escarole into your diet is a smart and nutritious choice.

Escarole and Heart Health

Escarole is a good food to include in a heart-healthy diet, as it is low in calories and high in fiber, potassium, and magnesium. Potassium and magnesium are important minerals that can help to regulate blood pressure and support heart health. Fiber can help to lower cholesterol levels and reduce the risk of heart disease. Adding escarole to your diet is a simple and delicious way to support overall cardiovascular health.